How to Exercise and Eat at Home to Lose Weight

Have you always wanted to show off impressive abs that show off your muscle definition?

Society might say that a six-pack might be the epitome of health, but having one doesn’t necessarily mean that you are healthy. A low body-fat percentage is what creates that result. It isn’t a reflection of habits that can reduce the risk of certain chronic conditions.

When people start exercising at home to lose weight, they try to remove fat from specific areas. You can perform thousands of crunches without seeing any results in this area. A better option is to focus on creating moderate calorie deficits which you can do with proper diet and supplements such as Leptitox, that you can read about at

Even if you’re stuck at home because of life’s circumstances, upping your daily activities while modifying your diet can help you to achieve your health and wellness goals. Formal workouts only account for about 5% of the energy you use each day. Resistance workouts create positive outcomes, and it is entirely doable using your weight alone.

How to Lose Weight at Home

Although the daily recommended calorie intake is 2,000, everyone is a little different. It is not unusual for guys to need a bit more and women to need slightly less.

If you find yourself at home all day, then keeping to your caloric needs is the first step to follow for a healthy outcome. Choose foods that meet all of your daily nutrient needs. You can throw in a couple of treats in the mix if you want.

Then you need to consider your daily activities. If you create a 300-calorie deficit, then you can lose a couple of pounds every other week when staying at home without much effort.

Does your daily routine at home look something like this?

  • Wake up around 6:30 AM.
  • You don’t need to commute, which means you can head to your home office.
  • You take a lunch break in front of the TV.
  • Sofa time happens after work because you feel mentally exhausted.
  • The gym is closed, which means you don’t have a place to go for exercise.
  • You make dinner, then Facetime with family or friends.
  • Then you go to bed around 10:30 PM to start the cycle over.

This routine might burn 2,000 calories. If you need 2,300 for your daily needs, then you’ll burn some fat.

A few changes can alter everything about this routine. After waking up, what would happen if you took a walk around your neighborhood? You could fit in about 4,000 steps before you sit down to start working at your computer.

If you sit at a desk, consider getting a small cycling device that lets you pedal against resistance as you type or talk. It will help you to stay more active.

When you have a break during your workday, consider implementing a low-impact home workout. This opportunity could be during your lunch break, after you finish your tasks, or as a quick breather when you switch between activities.

Instead of sitting on the couch while taking a video call, pace around your house. If you walk for about 30 minutes in a repeatable pattern, it is a feasible goal to add 2,000 steps to your daily activities.

Then don’t forget about having some intimate time with your partner before calling it a night. You might decide to start your routine that way to get some pleasurable exercise before going to work.

By changing to a more active home-based routine, you can burn up to 400 more calories than if you take the sedentary approach.

70% of the Calories Burned Happen at Rest

The average person burns about 70% of their calories each day through their metabolism. That means your body is working even though you’re sitting in your work chair or lounging on the sofa.

Another 15% of your energy expenditures go to unplanned exercise, while 10% goes to digesting food. The little bit that remains goes to your planned workout routine.

If you don’t have any formal exercise equipment to use at home, then increasing your unplanned activities while staying in control of the calories consumed offers a straightforward way to burn fat.

Start this process by creating a moderate calorie deficit through food intake and activity. Then see how your body responds. You can also make adjustments after a couple of weeks if you don’t see the outcomes desired.

You could add five more minutes to your daily walk, push the speed of your neighborhood excursion, or include a new weight-resistance exercise to your routine.

Keep Up Your Resistance Training

If you are trying to lose weight at home through diet and exercise, then it is essential to keep up your resistance training. Most people who want to lose weight are referring to a desire to eliminate fat content from their bodies. That means the focus should be on body re-composition.

You want to hold on to as much muscle mass as possible while eliminating fat.

That means you cannot cut your energy deficit dramatically. If you cut 1,000 calories from your diet, then the fatigue you feel makes it more challenging to get moving on your exercise routine.

Then work to keep your protein intake levels high. Eating these foods can help you to feel fuller for a longer time while giving you usable energy throughout the day. Try to eat about 1g of protein per pound of bodyweight – or your recommended levels if you are trying to reduce fat.

You don’t need a home gym to use resistance training. Your body has enough weight to create benefits. Target all of your muscle groups through a variety of activities to give your body the incentive to shed some fat.

Your body is the one in control of what fat resources get consumed. It might take it from your targeted areas, but it can also come from anywhere. That means your priority must be to incorporate a home-based lifestyle that encourages body re-composition at all times. Then you can see the results you want in this new era.

Peter is a freelance writer with more than eight years of experience covering topics in politics. He was one of the guys that were here when the started.